Entrees-Poultry or Seafood - Garlic Sesame Alaska Cod - 3 Points




Kelly_S
08-31-1999, 11:53 PM
* Exported from MasterCook *

Garlic Sesame Alaska Cod - 3 Points

Recipe By : Reynolds Wrap
Serving Size : 4 Preparation Time :0:00
Categories : Seafood

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound cod fillets -- 4 4-oz pieces
1/4 cup soy sauce, low sodium
2 teaspoons dark sesame oil
2 cloves garlic -- minced
1/4 teaspoon red pepper flakes
3 cups snow pea pods, fresh
2 cups sliced mushrooms
2 medium carrots -- sliced
teaspoon toasted sesame seeds
4 sheets 12"x18" foil

1. Preheat oven to 450 degrees F or preheat grill to medium-high.

2. Spray foil with nonstick cooking spray.

3. Center one cod fillet on each sheet of foil.

4. Combine soy sauce, oil, garlic and red pepper flakes. Spoon 1 tablespoon sauce over each fillet.

5. Top with vegetables. Spoon remaining sauce over vegetables.

6. Bring up sides of foil and double fold. Double fold ends to form a packet, leaveing room for heat circulation inside packet.

7. Bake 15-18 minutes on a cookie sheet or grill 9-11 minutes in covered grill.

8. Sprinkle with sesame seeds before serving.

Calories: 180.4
Fat grams: 3.4
Fiber grams: 3.6

W/W Points: 3

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